Lentil and Vegetable Goulash


Lentil and Vegetable Goulash

  • Servings: 4
  • Difficulty: easy
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This is not a traditional goulash; but like a traditional recipe, it’s warm and comforting on a cold winter’s evening.


  • 1 large yellow onion, diced
  • 2 tablespoons paprika of your choice
  • 4 medium carrots, sliced 1/4″ thick on the diagonal
  • 2 medium celery stalks, sliced 1/4″ thick on the diagonal
  • 3 cloves garlic, minced
  • 4 ounces (1/3 of 12-ounce jar) of roasted red peppers
  • 1 bay leaf
  • 1 1/2 teaspoons caraway seeds, optional
  • 4 cups low-sodium vegetable broth
  • 1 cup lentils, rinsed
  • 4 medium potatoes, any kind, in 1/2″ pieces
  • 8 ounces tomato sauce, low or no salt, if possible
  • 1 cups frozen green beans, in 1″ long pieces
  • pepper and hot sauce, to tasste


  1. Saute the onion in 2 tablespoons of water until translucent.
  2. Add the paprika and stir for a minute, or until fragrant.
  3. Add the carrots, celery, and garlic, along with another 2 tablespoons of water, and cook another two minutes.
  4. Add the red peppers, bay leaf, caraway seeds, broth, lentils and potatoes. Bring to a boil, reduce heat, and simmer until the lentils and potatoes are tender, about 25 minutes. Alternatively, cook in a pressure cooker for 8 minutes.
  5. Add the tomato sauce and green beans, and stir until the beans are heated through.
  6. Serve, garnished with parsley or chopped celery leaves.
  7. Refrigerate leftovers.

Nutrition information per serving: 378 calories, 1 gram fat, 562 mg sodium (mostly from tomato sauce and low sodium broth), 74 grams carbohydrates, 22 grams fiber, 18 grams protein,10 grams sugars, 284% Vitamin A, 45% Vitamin C, 11% calcium, 30% fiber.